Satisfying Vegan Food

Buckwheat Bowl with White Asparagus Skewers

5
Average: 5 (8 votes)
(8 votes)
Buckwheat Bowl with White Asparagus Skewers

Buckwheat bowl with White asparagus skewers - Asparagus and Buckwheat are a perfect marriage! Photo: Marieke Dammann

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
417
calories
Calories

Healthy, because

Even smarter

Nutritional values

Buckwheat is a real beauty food, containing vitamin E and silicic acid can make your skin glow and strengthen hair and nails.

This recipe is entirely vegan.

1 serving contains
(Percentage of daily recommendation)
Calorie417 kcal(20 %)
Protein9 g(9 %)
Fat23 g(20 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E2.9 mg(24 %)
Vitamin K97.8 μg(163 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.8 mg(40 %)
Vitamin B₆0.5 mg(36 %)
Folate164 μg(55 %)
Pantothenic acid1.3 mg(22 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C49 mg(52 %)
Potassium584 mg(15 %)
Calcium73 mg(7 %)
Magnesium113 mg(38 %)
Iron3.7 mg(25 %)
Iodine6.4 μg(3 %)
Zinc2.2 mg(28 %)
Saturated fatty acids6.3 g
Uric acid121 mg
Cholesterol1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces Buckwheat
salt
2 heads Bok Choy (10 ounces)
1 bunch Radish
8 ounces Asparagus
4 tablespoons vegan Margarine
2 tablespoons Spelt flour
4 ounces Vegetable broth
3 ounces Soy creamer
1 teaspoon Mustard
½ lemon (zest and juice)
1 pinch Turmeric
peppers
2 tablespoons olive oil
How healthy are the main ingredients?
BuckwheatsaltBok ChoyRadishMargarineSpelt flour
Preparation

Kitchen utensils

2 Pots, 4 Wooden skewers, 2 Non-stick pans

Preparation steps

1.

Rinse the buckwheat and cook in twice the amount of boiling salted water for 15-20 minutes at low heat.

2.

In the meantime, clean and wash Bok Choy and radishes. Cut the Bok Choy leaves in half lengthwise. Quarter the radishes. Peel asparagus, cut off woody ends, cut asparagus into 2" long pieces and carefully put them on 4 wooden skewers.

3.

For the sauce, heat margarine in a pot. Dust with flour and sauté for 2 minutes at medium heat, stirring continuously. whisk in the vegetable stock and cook for 5 minutes at low heat. Refine the sauce with soy cream, mustard, lemon zest, and half of the lemon juice. Season with turmeric, salt, and pepper.

4.

For the vegetables, heat 1 tablespoon of oil in a frying pan. Sauté the Bok Choy and radishes for 5 minutes at medium heat, then season with salt and pepper.

5.

Heat the remaining oil in a 2nd frying pan. Fry the asparagus skewers on both sides for 10 minutes at medium heat until golden brown. Season with salt and pepper and sprinkle with the remaining lemon juice. Arrange buckwheat, vegetables and skewers in 4 bowls with the sauce.